general warmup (15 minutes)
supine helicopters x 15/15 reps
Turkish getups x 3/3 reps
2 hand side swings x 30 reps
2 hand front swings x 30 reps
specific warmup (5 minutes)
barbarian squats set up and light practice
strength (20 minutes)
barbarian squats x 15-12-9-6 reps
conditioning/accessory work (2 rounds)
seated (on a bench) 360’s x 25 reps
seated (on a bench) 2 hand angle press x 15 reps